Cheese is allowed (and even encouraged) on this high-fat, low-carb eating plan, but some choices are better than others.
A ¼ cup serving of parmesan cheese contains 0.6g net carbs, 5g of fat, 7g of protein and just 80 calories.
The Best RD-Recommended Keto Foods and Meal Ideas (and What to Avoid)
The 5 Worst Cheeses for People on the Keto Diet
The USDA’s listed macros for spray cheese — 81 calories, 6 g of fat, 2 g of carbs, and 5 g of protein per oz — could probably fit into your keto diet. The problem: It’s heavily processed cheese that isn’t really, well, cheese. “These contain a lot of stabilizers, fillers, and oils that don’t provide much nutritional benefit. All you’re doing is adding gunk to your body that it doesn’t recognize, and that can lead to inflammation,” says Wagner. Inflammation is tied to many health conditions, including cancers, infectious diseases, and autoimmune disorders, according to research — so this type of “cheese” is one to skip.
Just like canned or spray cheese, American cheese is often highly processed, and keto nutrition experts urge dieters to pay attention to the quality of their food — not just whether it meets their macro goals. As for those macros, the USDA notes that a slice of American cheese has 65 calories, 5 g of fat, 2 g of carbs, and 3 g of protein. Because many people on keto stick to 20 g of carbs per day, one slice may account for 10 percent of your total carb allotment. Since there are better, less-processed options available, this one’s just not worth it.
When choosing a cheese to eat on the keto diet, consider that many cheddars are mild tasting, and you may want more than one slice to feel satisfied. Sharp varieties provide a bigger dose of flavor, which may make them a better choice. Per the USDA, a ¾-oz slice of sharp cheddar contains 86 calories, 7 g of fat, 0.4 g of carbs, and 5 g of protein.
In small quantities, full-fat ricotta may be fine on the keto diet. But thanks to its macros, you’re not going to be able to sit down to a big bowl of it. “Ricotta is higher in carbs. While it can be a good option once in a while, you have to watch portions,” says Weiss. Per the USDA, a ½-cup serving of ricotta will contain 204 calories for a whopping 14 g of fat, 9 g of carbs, and 10 g of protein.
Cottage cheese, like ricotta, is not as keto-friendly, and you should limit the amount you eat if you’re on a strict keto diet, says Weiss. While cottage cheese is known for its high protein content, it also contains a relatively high amount of carbs and not that much fat, making it a less-than-ideal choice for keto. A ½-cup serving of cottage cheese contains 88 calories, 2.4 g of fat, 4.5 g of carbs, and 11.6 g of protein, per the USDA.
Counting Net Carbs? It Could Be Sabotaging Your Low-Carb Diet…Here’s Why
FAQ
Is Parmesan cheese OK on keto diet?
How many net carbs in a cup of Parmesan cheese?
Which cheese is best for keto?
What cheese has the lowest amount of carbs?
How many carbs are in a tablespoon of Parmesan cheese?
The favorite choice for the term “Parmesan Cheese” is 1 tablespoon of Parmesan Cheese (Grated) which has about 0.2 grams of carbohydrate . The total carbohyrate, sugar, fiber and estimated net carbs (non-fiber carbs) for a variety of types and serving sizes of Parmesan Cheese is shown below.
How many calories are in Parmesan cheese?
Parmesan cheese, dry (grated) (1 tablespoon) contains 0.9g total carbs, 0.9g net carbs, 1.7g fat, 1.8g protein, and 26 calories. Monounsat. Fat Polyunsat. Fat
Is Parmesan cheese healthy?
Parmesan cheese is highly nutritious. It’s rich in protein, ready-to-use fat, and nutrients that support bone health. Here are some of the benefits of Parmesan cheese. While milk is an essential part of cheesemaking, Parmesan is virtually lactose-free.
What is Parmesan cheese?
Parmesan is a hard cheese traditionally produced in specific regions in northern Italy. It has a strong, nutty flavor and grainy texture that can vary depending on the maturation period. Parmesan cheese is highly nutritious, even when consumed in small amounts. A 1-ounce (28-gram [g]) serving of hard Parmesan provides ( 9 ):